Exercise Library

Standing Lift (Hay Bailer)

Target Body Part:Abs

Equipment Needed:Medicine Ball

Step 1

The lift or "hay bailer" is a functional, yet advanced movement that must be learned in three stages. Stage 1: Spiral rotation of the arms. Stage 2: Spiral rotation of the arms with hip rotation from squatting position. Stage 3: Full lift with spiral rotation of the arms, hip and torso from a squatting position.

Step 2

Stand in a split-stance position with your left foot forward holding a medicine ball in both hands. Keep the ball close to your body. Engage your abdominal / core muscles to stiffen your torso and stabilize your spine. Your torso should be vertical to the floor.

Step 3

Stage 1 Starting Position: Bring the medicine ball toward your right hip, but do not rotate your torso. Your chest, hips and head should remain facing forward at all times throughout this stage.

Step 4

Movement: Slowly bring the medicine ball up and across your body above the left shoulder and slightly behind you. Do not rotate your torso. Keep your chest, hips and head facing forward. Keep the medicine ball relatively close to your body. Hold this end position briefly before returning to your starting position. Keep the medicine ball relatively close to your body. Repeat the movement in the opposite direction with your opposite leg forward.

Step 5

Exercise Progression: Repeat the same movement, but extend your arms at the elbow and maintain this arm position throughout the lift movement. This longer lever increases the loading on the spine, requiring the core muscles to work harder.

Step 6

Stage 2 Starting Position (not illustrated): Change your foot position to a stagger-stance by moving the feet wider apart. Assume a squatting position. Your elbows will be bent. Rotate your hips to the right as you bring the medicine ball toward the right hip. This increases your degree of rotation. Your head, chest and torso should remain aligned over your hips. Much of your body weight should be on your right leg.

Step 7

Movement: Slowly, bring your arms up and across your body to the left, while exploding upwards to an end point where the medicine ball is positioned above and slightly behind your left shoulder and your body weight has shifted over into the left leg. Your hips will rotate to the left with you, but keep your head, chest and torso aligned with your hips. Keep the medicine ball relatively close to your body. Hold this end position briefly before returning to your starting position. Repeat the movement in the opposite direction with your opposite leg forward.

Step 8

Exercise Progression: Repeat the same movement, but extend your arms at the elbow and maintain this arm position throughout the lift movement. The longer lever increases the loading on the spine, requiring the core muscles to work harder.

Step 9

Stage 3 Starting Position: Assume the same starting position as in stage 2, but fully extend your elbows and allow your hips and torso to rotate to the right, rotating you even further. Shift more weight into your right foot and allow your left foot to pivot on the floor.

Step 10

Movement: Slowly, bring your arms up and across your body to the left, while exploding upwards to an end point where the medicine ball is positioned above and behind your left shoulder, and much of your weight has shifted into the right leg. Your torso should rotate further and faster than your hips. Keep your elbows fully extended throughout the movement. Hold this end position briefly before returning to your starting position. Repeat the movement in the opposite direction with your opposite leg forward.